WARM
regular warmup
800m run (~50% effort)
~3 min Airdyne
MAIN
A. Tabata back squat 45#
8 reps * 8 sets = 64 reps
one min rest
B. Tabata OH Press 45#
6 reps * 8 sets = 48 reps
one min rest
8 reps * 8 sets = 64 reps
one min rest
D. Tabata Pushpress 45#
7 reps * 8 sets = 56 reps
7 reps * 8 sets = 56 reps
one min rest
E. Tabata OH Squat 45#
Did 2 sets of 3 reps, then switched to front squats, 7 reps x 6 sets = 54 reps
I added
F. MU Work
5 scap retractions
2x5 pullups (strict, slow)
2x strict BarMU
2x strict MU
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